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4-Day MET Figure Program
Rules of Application
This is a Hybrid (MET + Hypertrophy) training program. The goal of this program is
hypertrophy/physique development and conditioning, through traditional strength
training exercises and functional movements.
This program utilizes quad-plexes (1a, 1b, 1c, 1d). Exercises in quad-plexes are to
be done together as one set with little to no rest between each station within a
complex. The exercises are sequenced in such a way that O2 should be consistent
through each day of the program.
Take normal post set rest, after the completion of one quad-plex (2-3 minutes go
by feel and your own biofeedback). Complete all sets of each quad-plex before
doing the next.
When possible once movements are mastered look to ways to progress the nonstrength focus (functional) exercises. This is done by increasing distance/range of
motion and THEN adding an extra movement, or adding extra resistance. Balance
moves are always done slowly.
Perform a GENERAL warm up, lasting 5-8 minutes, consisting of: Ankle Pops, Butt
Kicks, MB Frontal Plane Circles, Arm Circles, Unloading Knees, Scarecrow, Lateral
Shuffle, Limited ROM Push Ups.
This is a 4-day program. Follow this format: 2 days on, 1 day off, 2 days on, 2 day off
format. So, for example:
Monday: Day 1
Tuesday: Day 2
Wednesday: OFF
Thursday: Day 3
Friday: Day 4
Saturday: OFF
Sunday: OFF
For weeks one and two do only exercise a and b of each complex.
If you feel conditioned enough to do progress, then at week three add in exercise
c but drop back to 3 sets for each exercise if you think youre not ready, no
problem, just wait a week and do it on week 4. Make sure that when you do add in
exercise c, you drop down to 3 sets, though.
By week 5-7 you should be able to do the program at its full expression, all 4
exercises in each quadplex. You can stay at 3 sets, to if youre really feeling great,
move up to 4. (But feel free to stay at 3 sets of each. It is more than enough.)
Once youre there, follow the full expression for 6 more weeks, then taper down the
same way you progressed up. This means drop exercise d from each complex for
two weeks. Then two weeks later, drop exercise c from each complex, but add in
that 4th set again. So the last two weeks you will finish the way you started, at two
weeks of just exercise a and b of each complex
For the first 2-3 weeks when only doing exercise a and b of each complex
your workouts will be shorter, so follow each of the workouts at this point with 30
minutes of any kind of cardio machine (except no running or jogging). Once you
add in exercise c at week 3 or 4, drop the post-workout cardio. Any training on
other off days would be based on your personal needs, background, and how
much you need. Use your head. More is not necessarily better, especially with a
program like this.
If you are new to MET training or unfamiliar with a lot of the exercises, stick to the
sample program below for the first 6-8 weeks, then start choosing your own
exercises.
Any exercises you dont recognize or are unfamiliar with, you can find them in my
exercise library at scottabelfitness.com/library there are three separate library
options to look through there.
Day 1
Quad-Plex #1
1a) Any Loaded and/or Compound Chest Exercise
3-4 Xs 6-8
3-4 Xs 10-15
3-4 Xs 8-10
3-4 Xs 12-M
Quad-Plex #2
2a) Any Loaded and/or Compound Chest Exercise
3-4 Xs 8-10
3-4 Xs 10-15
3-4 Xs 10-12
3-4 Xs 12-M
Quad-Plex #3
3a) Any Loaded and/or Compound Chest Exercise
3-4 Xs 10-12
3-4 Xs 12-15
3-4 Xs 10-12
3-4 Xs 12-M
Abs Exercises
SB Leg Raises
Alt. Chopper Sit Ups
Leg Climbs
SB Crunches
SB Knee Tucks
Lying Leg Raises
Hanging Leg Raises/Crunches
Lying Leg Overs
Alt. Kick Crunch on Bosu
SB Full Sit Up w MB
Day 1 RULES:
Do any bench presses for exercise a of each quad-plex (flat, incline, DB or BB,
machine, etc.)
No bent rows or deadlifts of any kind on Day 1!
Day 2
Quad-Plex #1
1a) Any Loaded Leg Exercise
3-4 Xs 6-10
3-4 Xs 12-15
3-4 Xs 10-15
3-4 Xs 8-10
Quad-Plex #2
2a) Any Loaded Leg Exercise
3-4 Xs 8-10
3-4 Xs 12-15
3-4 Xs 10-15
3-4 Xs 10-12
Quad-Plex #3
3a) Any Single-Leg Loaded Leg Exercise
3-4 Xs 10-15
3-4 Xs 15-20
3-4 Xs 10-15
3-4 Xs 10-12
Birddogs
Alt. Supermans
SB Hyperextensions
SB Reverse Hyperextensions
Good Mornings
Cable Pull-Throughs
Day 2 RULES:
Do any squats or leg press for exercise a of quad-plex 1 and 2
No shoulder presses for this day at all!
For exercise a of quadplex 3 do a single leg movement. This mean Lunging,
Bulgarian Split Squats, Single-Leg Leg Extensions, Single-Leg Leg Press, etc.
Day 3
Quad-Plex #1
1a) Any Loaded Back Exercise
3-4 Xs 6-10
3-4 Xs 10-15
3-4 Xs 8-10
3-4 Xs 12-15 ES
Quad-Plex #2
2a) Any Loaded Back Exercise
3-4 Xs 8-10
3-4 Xs 10-15
3-4 Xs 10-12
3-4 Xs 12-15 ES
Quad-Plex #3
3a) Any Loaded Back Exercise
3-4 Xs 8-12
3-4 Xs 12-15
3-4 Xs 12-15
3-4 Xs 12-15 ES
Hamstring Exercises
Any Deadlift Variations
BB or DB Stiff Legged
Deadlift, One Arm DB
Deadlift, One Arm/One
Leg DB Deadlifts
Lying or Seated Leg Curls
DB Sumo-Style Deadlifts
off Blocks
Chopper Exercises
Vertical Chops MB or Weight Plate
ABC Vertical Chops MB or Weight
Plate
Diagonal Chops MB or Weight
Plate
Tubing or Cable LOW to HIGH
Chops
Tubing or Cable HIGH to LOW
Chops
Tubing or Cable Horizontal Chops
Day 3 RULES:
Do any bent row for exercise a of each quad-plex (BB or DB, 1 Arm or 2 Arm, T-Bar,
Seated Cable Rows, etc.)
Do any continuous tension exercise for exercise b
Day 4
Quad-Plex #1
1a) Any Loaded Delt Exercise
3-4 Xs 6-10
3-4 Xs 12-15
3-4 Xs 10-15
3-4 Xs 12-15
Quad-Plex #2
2a) Any Loaded Delt Exercise
3-4 Xs 8-10
3-4 Xs 12-15
3-4 Xs 10-15
3-4 Xs 12-15
Quad-Plex #3
3a) Any Loaded Delt Exercise
3-4 Xs 8-12
3-4 Xs 12-15
3-4 Xs 10-15
3-4 Xs 12-15
Core Movements
Contralateral Knee to Elbow
Crunch from Plank
Contralateral Hand to Toe
Touch from Plank
MB Supine Twist on SB
Russian Twists, or Elbow to
Knee Sit ups off Bosu
Duck Unders
ABC or Head to Toe Tubing
Crunches
Banana Rolls
MB Pendulum Swings
Alt. SB Step Offs
Spiderman Plyos
Day 4 RULES:
Do any shoulder PRESS for exercise a of quad-plex 1 (BB or DB, Machine, etc)
3-4 Xs 6-8
3-4 Xs 10-15
3-4 Xs 8-10 EA
3-4 Xs 12-M
Quad-Plex #2
2a) DB Incline Bench Press
3-4 Xs 8-10
3-4 Xs 10-15
3-4 Xs 10-12
3-4 Xs 12-M EL
Quad-Plex #3
3a) Seated Machine Chest Press
3-4 Xs 10-12
3-4 Xs 12-15
3-4 Xs 10-12 EA
3-4 Xs 12-M
SAMPLE Day 2
Quad-Plex #1
1a) BB Full Squats (Butt to Heels)
3-4 Xs 6-10
3-4 Xs 12-15
3-4 Xs 10-15
3-4 Xs 8-10
Quad-Plex #2
2a) Hack Squats
3-4 Xs 8-10
2b) Birddogs
3-4 Xs 12-15 ES
3-4 Xs 10-15 ES
3-4 Xs 10-12
Quad-Plex #3
3a) Alt. BB Forward Lunges
3-4 Xs 10-15 EL
3-4 Xs 15-20 ES
3-4 Xs 10-15 ES
3-4 Xs 10-12 EA
SAMPLE Day 3
Quad-Plex #1
1a) Bent BB Rows
3-4 Xs 6-10
3-4 Xs 10-15
3-4 Xs 8-10
3-4 Xs 10-15
Quad-Plex #2
2a) Reverse Grip Pulldowns
3-4 Xs 8-10
3-4 Xs 10-15 ES
3-4 Xs 10-12
3-4 Xs 10-15 ES
Quad-Plex #3
3a) One Arm Hammer Low Row
3-4 Xs 8-12 EA
3-4 Xs 12-15
3-4 Xs 12-15 EL
3-4 Xs 10-15 ES
SAMPLE Day 4
Quad-Plex #1
1a) Seated DB Shoulder Press
3-4 Xs 6-10
3-4 Xs 12-15
3-4 Xs 10-15 EL
3-4 Xs 10-15 ES
Quad-Plex #2
2a) 2 Arm Cable Front Raise
3-4 Xs 8-10
3-4 Xs 12-15 EL
3-4 Xs 10-15 EL
3-4 Xs 10-15 ES
Quad-Plex #3
3a) One Arm DB Lateral Throws from Floor
3-4 Xs 8-12 EA
3-4 Xs 12-15 ES
3-4 Xs 10-15 EL
3-4 Xs 10-15 ES